Training smart: Key exercises for strengthening  your body for a 5K 

By: Chris Heydrick, Running Program Spec, PT, OP 

Completing a 5K isn’t just about logging miles—building strength can help build a resilient body that can power through the course and recover efficiently afterward. Strength training is a useful adjunct for runners of all levels, helping to improve performance, prevent injuries, and enhance overall recovery from harder boughts of running and walking. 

Why strength training matters for runners 

Many runners make the mistake of thinking that running and strength training are mutually exclusive. But building strength in key muscle groups improves running economy, supports better posture, and reduces the risk of common overuse injuries like shin splints and runner’s knee. A well balanced routine can help you run faster, longer, and with less fatigue. 

Target these key muscle groups 

To run efficiently, you need more than just strong legs. Focus on these areas: 

Glutes & Hamstrings: These muscles power your stride. Weak glutes can lead to poor hip alignment and knee pain.

Core: A strong core improves stability and posture, helping you maintain form, especially in the final miles.

Quads & Calves: These help absorb impact and propel you forward. 

Upper Body: A strong upper body aids in arm drive and balance. 

Top strength exercises for runners 

Incorporate these exercises into your weekly routine, 2–3 times a week: 

Squats (bodyweight or weighted): Build lower-body strength. 

Side stepping: Place a resistance band around the knees, and walk with stable steps side-to-side. Improves hip stability 

Planks and side planks: Core stability and control. 

Step-ups: Simulate running movement and work single-leg strength. 

Push-ups: Improve upper-body endurance and posture. 

Don’t skip flexibility and mobility 

Tight muscles limit your stride and increase injury risk. Incorporate dynamic stretching pre-run and static stretching post-run. Pay attention to: 

Hip flexors: Often tight from sitting and running. 

Calves and Achilles: Essential for a smooth stride. 

Hamstrings: Flexibility helps maintain stride length. 

Try adding yoga or foam rolling sessions to release tension and aid recovery.

Sample Weekly Routine 

Monday—Strength training (30 minutes) 

Tuesday—Dynamic warm up + run 

Wednesday—Rest or yoga/mobility work 

ThursdayvDynamic warm up + Short run/walk + strength training 

Friday—Rest 

Saturday—Longer run/walk 

Sunday—Light cross-training or flexibility work 

Train smart, run strong 

Strength training doesn’t need to be complicated or time-consuming. A consistent routine tailored to running can make a noticeable difference in how you feel and perform on race day. Strengthen your body now, and your future 5K self will thank you. 

If you have questions about how to safely start strength training, or would like to have a formal strength and range of motion evaluation, please email christopher.c.heydrick@medstar.net.